MONDAY 7.14.14

Workout of the Day
Strength:
Back Squat 3 reps @ 70% +10lbs of 1RM
Back Squat 3 reps @ 80% +10lbs of 1RM
Back Squat 3+ reps @ 90% +10lbs of 1RM

then
WOD:
For time:
50 Double-Unders
1 Rope Climb
40 Wallball 20/14
1 Rope Climb
30 OH Walking Lunges 45/25
1 Rope Climb
20 Pistols
1 Rope Climb
10 Strict Pull ups
1 Rope Climb

Post your results on the Whiteboard.